Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Dumbbell Feet Elevated Glute Bridge
3 sets 路 12 reps 路 45s rest
Elevating the feet lengthens the range so the glutes work harder at the top.
Steps
Sit on the floor in front of a bench with a dumbbell resting across your hips.
Place your heels on top of the bench with knees bent at roughly 90 degrees and arms holding the dumbbell.
Brace your core and tuck your ribs down so your lower back stays flat to start the rep.
Drive your heels into the bench and push your hips up until your body forms a straight line from knees to shoulders.
Squeeze the glutes hard at the top for a one-second hold without overarching the lower back.
Lower your hips slowly back to the floor under control, then repeat for reps.
Cues
Ribs stay down.
Drive through heels.
Pause at the top.
Common mistakes
Pushing through the toes instead of the heels, which pulls the work into the quads and out of the glutes.
Overextending the lower back at the top instead of holding a clean hip-up position.
Going too heavy and bouncing off the floor, which kills tension and risks back strain.
Cutting the range short by stopping before the hips fully lock out at the top.
2. Dumbbell Figure Four Heels Elevated Hip Thrust
3 sets 路 10 reps 路 45s rest 路 both sides
Crossing one leg loads a single hip at a time and exposes the weaker side quickly.
Steps
Sit in front of a bench with a dumbbell on the floor and place your working heel on top of the bench.
Cross your free ankle over the working knee in a figure-four shape, then lift the dumbbell across your hips.
Lower your hips toward the floor while keeping the figure-four leg position locked in place.
Drive the working heel into the bench and push your hips up until they're in line with your shoulders.
Squeeze the working glute hard at the top with the hips fully extended for a one-second hold.
Lower under control to the start position, then complete all reps before switching legs.
Cues
One leg crossed.
Hips level.
Slow lower.
Common mistakes
Pushing through the toes instead of the working heel, which pulls work into the quad.
Letting the hips tilt sideways at the top, which lets the other side help and breaks the isolation.
Overextending the lower back at the top instead of holding a clean hip lockout.
Cutting the range short by stopping before the hips fully extend, missing the strongest part of the rep.
3. Dumbbell Alternating Forward Lunge
3 sets 路 10 reps 路 45s rest 路 both sides
Alternating sides keeps the pace steady while both legs share the load.
Steps
Hold a dumbbell in each hand at your sides with arms relaxed and shoulders pulled down and back.
Stand tall with your feet hip-width apart and brace your core to set a stable starting position.
Step forward with one leg into a long lunge, lowering your back knee toward the floor.
Stop when your back knee is an inch above the floor and your front thigh is parallel to the ground.
Drive through the heel of your front foot to push back to a tall standing position.
Repeat the lunge with the opposite leg and continue alternating for the prescribed reps.
Cues
Step and settle.
Torso tall.
Push back strong.
Common mistakes
Taking too short a step forward, which puts the front knee far past the toes and strains the joint.
Letting the front knee cave inward, which loads the inside of the joint and weakens the lift.
Leaning the torso forward over the front leg instead of staying tall and stacked through the trunk.
Pushing off the back foot to stand instead of driving through the front-leg heel and glute.
4. Dumbbell Goblet Alternating Curtsy Lunge
3 sets 路 8 reps 路 45s rest 路 both sides
Stepping across works the side of the hip that straight lunges leave out.
Steps
Hold a single dumbbell vertically at chest height with both hands cupping the top in goblet position.
Stand tall with feet hip-width apart, shoulders back, and core braced.
Step one foot diagonally behind and across the other, lowering into a curtsy lunge.
Drop your back knee toward the floor while keeping your front foot flat and front knee tracking out.
Drive through the front-foot heel to push back to a tall standing position.
Repeat the lunge with the opposite leg crossing behind, alternating sides for the prescribed reps.
Cues
Weight at the chest.
Step behind and across.
Knee stays comfortable.
Common mistakes
Letting the front knee cave inward, which loads the inside of the joint and weakens the glute drive.
Crossing the back foot too far so the hips twist and the lower back takes the load.
Leaning the torso forward over the front leg instead of staying upright through the trunk.
Pushing off the back foot to stand instead of driving through the front-leg heel and glute.
5. Dumbbell Thruster
3 sets 路 8 reps 路 50s rest
Links the squat and press into one movement, so it doubles as the conditioning finisher.
Steps
Stand with feet shoulder-width apart and a dumbbell held at each shoulder with palms facing in.
Brace your core, sit your hips back and down, and squat until your thighs are parallel to the floor.
Drive through your heels and explode up out of the squat, using the leg drive to launch the dumbbells.
Press the dumbbells straight overhead in one continuous motion until your arms reach full lockout.
Lower the dumbbells back down to your shoulders under control as you sink into the next squat.
Repeat the squat-to-press chain for the prescribed reps without resting at the top or bottom.
Cues
Squat then press.
One smooth motion.
Breathe at the top.
Common mistakes
Pressing the dumbbells overhead before fully standing, which kills the leg drive and stresses the shoulders.
Letting the knees cave in during the squat, which loads the inside of the knee under speed.
Cutting the squat depth short, which removes the leg drive that powers the press.
Crashing the dumbbells back onto the shoulders, which jolts the joints and breaks rhythm.